If you want to know more about your tolerance, speak to your medical provider. If you have anxiety, panic disorder, heart arrhythmia, high blood pressure, diabetes, or other medical conditions, you may tolerate less caffeine. It’s also important to realize that medical conditions can affect sensitivity to caffeine. Those who drink coffee every day can tolerate much more than those who drink it rarely. Your acquired tolerance is also very important. Some people can drink coffee and go to sleep immediately, while others are kept awake throughout the night.ĭepending on your genetic makeup, you may tolerate a lot of caffeine - or very little. The effects of caffeine on sleep are also genetically determined. These genes affect the enzymes that break down caffeine in your liver, as well as receptors in your brain that are affected by caffeine. Many genes have been discovered that affect people’s sensitivity to this stimulant ( 9, 10). Many sources recommend 400 mg of caffeine per day as the safe upper limit for healthy adults.Ĭaffeine affects people in different ways. The caffeine content of your morning joe can range from 50 to over 400 mg. Keep in mind that many other sources of caffeine exist, including tea, soft drinks, energy drinks, chocolate, and certain medications ( 6, 7). However, many people drink much more than that without any issues. Several sources suggest that 400 mg of caffeine per day - the equivalent of 4 cups (945 ml) of coffee - is safe for most healthy adults ( 3, 5). “There's always room for innovation in the coffee space given the complexity of the processes involved in producing and brewing it, so it will be interesting to see what further evolution takes place on the decaf front,” says Pasquariello.Caffeine, an active ingredient in coffee, is the most commonly consumed psychoactive substance in the world ( 4).Ĭoffee’s caffeine content is highly variable, ranging from 50 to over 400 mg per cup.Ī small home-brewed cup of coffee could provide 50 mg, while a 16-ounce (475-ml) Starbucks grande packs over 300 mg.Īs a general rule, you can assume that an average 8-ounce (240-ml) cup of coffee offers around 100 mg of caffeine. “They actually call their coffee ‘uncaf’ and are changing the game even further by brewing and then freeze-drying their beans, which results in a dissolvable instant decaf coffee.” From there, she explains that they add other good-for-you ingredients-think gut- and immune-boosters inulin, mesquite, and adaptogenic mushroom powders. “If you're hyper-sensitive to caffeine but still love the taste of your morning cup, it could be worth checking out brands that are approaching decaffeination with more rigorous standards,” Pasquariello shares, citing Velty as one of her RD-approved options. Of course, there are always exceptions, which is where Pasquariello’s tips can come to the rescue. So if you enjoy a cup or two of either per day, there’s a decent chance that you won’t (literally) lose sleep over your intake it also won’t hurt to limit consumption to mornings or early afternoons. To reiterate, although caffeine is present in both decaf coffee and decaf tea, it’s in far less quantities than their caffeinated counterparts. These points considered, you can rest assured that your mug of decaf coffee still won’t come close to containing the amount of caffeine in a standard cup of joe, no matter which brand you choose and how you brew it. “Brewing at a higher temperature-or using smaller grinds, and/or with a longer brew time-would all individually increase the amount of caffeine, yet these factors tend to be more of a concern when we're talking about caffeinated coffee brewing,” Pasquariello says. “Certain brands of decaf will use different decaffeination processes so the levels will differ slightly because of that, but usually not to a degree that the average consumer would be likely to detect,” she explains.Īdditional factors that may influence how much caffeine you’ll get from your decaf coffee include: With that in mind, how much caffeine will actually make it into your system will also depend on the brand of coffee you choose-but Pasquariello says this isn’t a highly significant factor.
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